Pic courtesy of Rogue Fitness’ Twitter page.  Tune in to the live stream of the 20.1 announcement.  Click on the above pic to go to the Rogue site.



9 Rounds:

24 Push Ups

8 Deadlifts (215/135)

Courtesy of our friends at CrossFit Flagstaff. As the sets go on, the push ups could be a sticking point.  Try to break them up into manageable chunks right away.  This way, you avoid hitting a failure point, which can slow you down quite a bit.


Scaling Options:

Push Up -> Off Bench (Elite – HSPUs)

Bar weight -> 185/130 -> 155/110 -> as needed (Elite – 275/195)


Cool Down:

Back Extensions on GHD – 3X20


Scorpion Stretch – 30 sec per side x 2

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